Group B vitamins complex have a very important meaning for our bodies. We also know them as keepers of the beauty of our hair and skin. They are important for our immunity and metabolism.
These vitamins complex dissolve in water and therefore can not be stored or stored in the body to use them for a longer time.
That means we should consume them daily so that their deficiency does not come to our bodies.
In today’s text, we will talk about where this group of vitamins in vegetarian food can be found.
We will start with vitamin B1.
We know this vitamin as thiamine. Helps to work on our metabolism, helps in creating new cells, protects the nervous system and our immunity.
Its main feature is the production of energy in the body. The best vegetarian sources of this vitamin are nuts, integral cereals, beer yeast.
The next group is Vitamin B2, which can be found under the name riboflavin.
Its main features are the maintenance of the health of our hair, nails, and skin. Very important is a matter of reducing or slowing down the process of aging.
It helps to maintain the metabolism of fats, proteins, and carbohydrates.
It enhances the production of red blood cells in our body.
They are an antioxidant that gives the body the defense against the formation of free radicals, which has caused many diseases in the body, including the onset of cancer.
Foods rich in this vitamin are spinach, mushrooms, almonds, beer yeast, whole grains, broccoli, milk, yogurt, eggs.
It is also known as niacin. Its role in the human body is really great. Converts food into energy in our body improves the work of the stomach, it helps indigestion.
It reduces the possibility of diabetes and reduces blood pressure.
There are several sources of this vitamin.
You can find it in green beans, apricots, tomatoes, broccoli.
On this name can it is found under another name more precisely pantothenic acid.
Its properties are similar, and as other vitamins we have listed, turns the food we bring into energy, positively affects our skin,
it beautifies and maintains its youthful and fresh look.
Excellent sources of this vitamin are mushrooms, avocado.
Also known under the name pyridoxine. It helps the metabolism of proteins and helps in the production of serotonin,
which is extremely important for the healthy nervous system and regulates the dream.
Other important features are its anti-inflammatory health benefits to the body.
Sources of this vitamin include cheese, milk, bananas, sunflower seeds, spinach,
His other name is biotin. His most important feature is the stimulation of cell growth, which can be freely regarded as our ally for healthier hair, skin, and nails.
A very important role is in the regulation of sugar in the blood. Excellent sources are nuts, potatoes, milk, dairy products, and eggs.
Recognized as folic acid. Exceptionally important for pregnant women, as well as for those who plan pregnancy.
The best sources are mushrooms, peas, beets, parsley.
It is also called cobalamin. It helps in the synthesis of hemoglobin.
So far not is known in which plant foods can be found, except in small quantities in specially grown mushrooms.
The best sources are milk and dairy products and egg.
The lack of vitamins from the B complex can cause problems with our vital functions so that their deficiency in the body can be easily recognized.
Our organs feed on them and thus have a better and more correct function.
Each of these vitamins has its own special structure and with that, each of them has a different role in the functioning of the organism.
In addition to metabolism on protein, minerals, the formation of blood cells, healthy skin and hair,
they also affect our moods to reduce depression and anxiety.
In some people, there is a lack of a lot of this vitamin, in those who drink a lot of alcohol, the elderly, active athletes, and others.
In various diseases, infection or fatigue, there may be a deficiency of this vitamin.
It is best to consume it daily so that we do not have a shortage of these vitamins complex.